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Mediterranean Fish & Veggies – Low FODMAP

November 2,2018

You’ve probably heard by now that the Mediterranean diet is a pretty healthy way to eat. If you have IBS, you might be wondering if it’s possible to follow a Mediterranean style of eating and stay low FODMAP at the same time.

The Mediterranean diet is not based on a strict set of rules, it’s more about the types of foods that are eaten regularly. These foods include fish, olive oil, whole grains, nuts, seeds and lots of fruits & vegetables.

Why not add some low FODMAP Mediterranean flair to your next meal? Try this easy & delicious low FODMAP Mediterranean fish & grilled veggies.

Serves 4
Prep time 10 minutes
Cook time 10 minutes

Ingredients:

1 tbl (15ml, 0.5oz) Cobram Estate garlic infused olive oil
2 tbl (15ml, 0.5oz) Cobram Estate extra virgin olive oil
2 tbl (30ml, 1oz) balsamic vinegar
1 tbl (15ml, 0.5oz) pure maple syrup
4 cups (600g, 21oz) of chopped veggies – zucchini, capsicum, squash, baby truss tomatoes
4 x 140g (5oz) fillets of firm white fish
4 tbl (60g, 2oz) low FODMAP pesto (no garlic or try this recipe from FODMAP Everyday)
Salt & pepper to taste
1 lemon sliced into rings
Fresh basil to serve

Method:

  1. Heat oven to 180ºC bake function.
  2. Combine the garlic infused olive oil, extra virgin olive oil, balsamic vinegar and pure maple syrup in a large bowl. Add the chopped veggies and coat in the marinade.
  3. Line a baking tray with a large sheet of baking paper. Arrange the fish fillets and veggies on the baking paper. Scatter the lemon slices over the top, spread a tablespoon of pesto on each fillet of fish & season with salt & pepper. Bake in the oven for 10 minutes, or until fish just cooked through.
  4. Garnish with basil leaves and serve.
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